Some people notice that their toes curl, claw or grip the ground as they walk. It might happen all the time, or only in certain shoes, on certain surfaces, or when they’re tired.
Often, it’s something people have noticed for a while but aren’t quite sure how to describe, or whether it’s worth mentioning.
Toe gripping is common, and it usually has an identifiable cause. In most cases, it’s a sign that the toes are being asked to do a job that other parts of the foot, leg or footwear should be doing.
What your toes are meant to do
When you walk, your toes play an important role at the end of each step. As your heel lifts, your toes stay on the ground and help you push off. They also contribute to balance, making small adjustments to keep you steady.
What they aren’t designed to do is grip continuously. When the muscles that bend the toes are working throughout the whole step, rather than just at push-off, the toes begin to curl or claw.
1. Footwear that doesn’t stay on securely
Footwear is one of the most common causes of toe gripping.
Thongs, slides, scuffs, backless shoes and shoes that are too loose all rely on the toes to keep them in place. With every step, the toes grip to stop the shoe from slipping off. Over time, this becomes a habit, and some people find their toes continue to grip even in other shoes or when barefoot.
Shoes that are too short or too narrow can also cause problems by forcing the toes into a bent position.
2. Balance and stability
The toes act as a backup stabiliser. When the body senses that balance is less secure, the toes grip the ground to provide extra stability.
This can happen when:
- Balance has reduced with age
- The ankle is unstable, often after previous sprains
- The muscles around the ankle, knee or hip are weak
- Walking on slippery, uneven or unfamiliar surfaces
- Feeling fatigued
In these situations, toe gripping is the body’s way of trying to hold on. It’s a useful short-term strategy, but it isn’t very efficient over longer periods.
3. Muscle imbalance in the foot
The foot contains two main groups of muscles that control the toes. Small muscles inside the foot help keep the toes straight and stable, while longer muscles that start in the lower leg bend the toes.
If the small muscles inside the foot are weak, the longer muscles tend to take over. Because these muscles pull the toes into a bent position, the result is often curling or clawing of the toes, particularly at the end of the day or during longer walks.
4. Foot posture
Foot structure can influence how hard the toes need to work.
People with flatter feet often have feet that roll inwards more as they walk. The toe muscles may work harder to help stabilise the foot and support the arch, leading to gripping.
People with high arches may also be prone to clawed toes, as the shape of the foot can place the toe muscles under more tension.
5. Tight calves and ankle stiffness
If the calf muscles are tight or the ankle has limited movement, the body often finds other ways to move the foot forward. One of those compensations can be increased activity in the toe muscles, which contributes to gripping and curling.
6. Nerve and neurological conditions
Reduced sensation in the feet, such as from peripheral neuropathy associated with diabetes, can make it harder to feel the ground. Some people respond by gripping with their toes to feel more secure.
Some neurological conditions can also affect muscle control and tone in the feet, leading to curling of the toes. If toe curling has started recently without an obvious cause, or is accompanied by other symptoms, it’s worth discussing with your GP.
Toe deformities
Ongoing toe gripping can contribute to, and be a sign of, toe deformities such as:
- Hammer toes: the toe bends at the middle joint
- Claw toes: the toe bends at the middle and end joints, often affecting several toes
- Mallet toes: the toe bends at the joint closest to the tip
In the early stages, these toes can usually be straightened by hand. Over time, they can become more rigid and harder to correct.
Problems toe gripping can cause
Along with the effort involved, toe gripping can lead to:
- Corns on the tops or tips of the toes
- Callus under the ball of the foot
- Pain under the ball of the foot
- Cramping in the toes or arch
- Rubbing and discomfort in shoes
What can help
Management depends on the underlying cause, but helpful steps often include:
- Choosing secure footwear. Shoes with a back or strap, a fastening such as laces or velcro, and enough room in the toe box reduce the need to grip.
- Limiting thongs and slides. Save them for short periods rather than all-day wear.
- Strengthening the small foot muscles. Specific toe and foot exercises can help restore balance between the muscle groups.
- Improving balance. Balance training can reduce the body’s reliance on the toes for stability.
- Stretching the calves. Improving ankle movement can reduce compensation through the toes.
- Protecting pressure areas. Padding or corn and callus care can reduce discomfort while the underlying cause is addressed.
When to see a podiatrist
If you notice your toes gripping or curling regularly, or you’re developing corns, callus or toe pain, a podiatry assessment can help determine why.
At Watsonia Podiatry, we assess your foot structure, footwear, strength, balance and walking pattern to identify what’s causing your toes to work harder than they should. Treatment may include footwear advice, exercises, padding or orthotics. Early management can help prevent toe deformities from becoming more rigid.
